Reverse Lunges

1. Stand with your feet hip-width apart, maintaining good posture with shoulders back and core engaged.
2. Take a step backward with your right foot, lowering your body into a lunge position. Both knees should form 90-degree angles.
3. Ensure your front knee is directly above your ankle, and your back knee hovers just above the ground.
4. Push through your front heel to return to the starting position.
5. Alternate legs, stepping back with your left foot and repeating the lunge on the other side.

1. Perform the lunges with controlled movements, maintaining balance and stability throughout the exercise.
2. Keep your upper body straight, shoulders back, and core engaged to support your spine.
3. Ensure proper knee alignment by tracking your front knee over your ankle and not letting it extend past your toes.
4. The ball of your back foot should remain on the ground, providing stability during the lunge.
5. Inhale as you step back into the lunge, exhale as you push back up to the starting position.

Easier

• If you're a beginner or have joint concerns, reduce the range of motion by not lowering the back knee as close to the ground.
• Hold onto a stable surface, like a chair or railing, for balance support, especially if you're new to the exercise.
• Instead of stepping backward, try stepping forward into a lunge. This variation may be more comfortable for some individuals.
• If stepping feels challenging, practice static lunges by keeping one foot in place and lunging with the other.

Harder

• Start with bodyweight lunges and gradually progress to using dumbbells or other forms of resistance as you build strength.